Here’s a list of some of my favorite food sources of vegan protein (see also supplements for powders and bars):

*Note: I shop at Whole Foods Market, so all these items can be found there.  They may be available elsewhere, but I wouldn’t know… Also, almost all (or possibly all) of these are organic.

NUTS and SEEDS:

  • Peanuts: 36 grams per cup
  • Almonds: 32 grams per cup
  • Sesame seeds: 24 grams per cup (and 3 times more calcium than the same amount of whole milk)
  • Walnuts: 21 grams per cup
  • Pumpkin seeds: 32 grams per cup
  • Sunflower seeds: 32 grams per cup
  • Peanut butter: 7 grams per 2 Tbsps

LEGUMES (BEANS & PEAS):

* Note: sprouting beans is said to increase the levels of all nutrients, including protein and lentils are the easiest and fastest sprouters around!

  • Soy beans: 29 grams per cup
  • Lentil beans: 18 grams per cup
  • White beans: 19 grams per cup
  • Black beans: 16 grams per cup
  • Pinto beans: 16 grams per cup
  • Split peas: 17 grams per cup
  • Tofu: 20 grams per cup (high protein versions can contain as much as double this!)
  • Soy milk: 7-10 grams per cup (depending on the manufacturer)
  • Sprouted Mung beans: 3-20+ grams per cup depending on the length of the sprout (the longer the sprout, the less protein)

GRAINS:

  • Quinoa: 8 grams per cup
  • Spelt pasta: 20 grams per cup
  • O’Hana House brand Buckwheat Soba Noodles: 8 grams per pouch of pre-cooked noodles
  • Julian Bakery “Manna From Heaven” high protein bread” (contains Amaranth, Millet and Kamut): 12 grams per 1/4 inch slice
  • Julian Bakery “Manna From Heaven” Tofu bread: 10 grams per 1/4 inch slice

GREENS:

* Note: all values are for cooked greens since when they are cooked you can fit more into a cup and thus the values are higher than raw

  • Spinach: 10-12 grams per cup
  • Kale: 4 grams per cup
  • Mustard Greens: 3 grams per cup

GLUTEN FREE GENTLY PROCESSED OPTIONS:

  • Turtle Island Foods brand Tempeh (coconut curry flavor): 13 grams per 3.5 oz.
  • Turtle Island Foods brand Tempeh (lemon pepper flavor): 15 grams per 3.5 oz.
  • Sunshine Patty brand breakfast patty: 8 grams per patty
  • Sunshine Patty brand Falafel Burger: 10 grams per patty
  • Sunshine Patty Barbeque Burger: 12 grams per patty

GLUTEN, HEAVILY PROCESSED, BUT YUMMY OPTIONS:

  • Seitan: 52 grams per cup
  • Lightlife brand Italian Sausages: 13 grams per sausage link
  • Lightlife brand Organic Smoky Tempeh Strips: 12 grams per 3 oz.
  • “Vegetarian Plus” brand Vegan Black Pepper Steaks: 26 grams per 5 oz.
  • “Vegetarian Plus” brand Vegan Orange Chicken: 18 grams per 5 oz.
  • Nate’s brand Zesty Italian Meatless Meatballs: 15 grams per 5 meat balls
  • Gardein brand Homestyle Beefless Tips: 24 grams per cup
  • Boca Burgers (vegan): 13 grams per burger
  • Tofurky Sandwich Slices: 13 grams per 5 slices
 

One Response to Surprising Vegan High Protein Sources

  1. Ed Bauer says:

    Nice resource Brenda. I’ll have to refer some people your way!

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